Getting a better night’s sleep starts with eating foods and drinking beverages that add the right nutrition to your body. When suffering from irritable symptoms like GERD, it can prevent a restless night if you consume the right minerals to regulate your sleep.

Here are five foods that aid sleep, even if you suffer from insomnia:

1. Sweet potatoes
A baked sweet potato is an ideal night time snack. The custard and soft, smooth texture is almost like having a dessert. Sweet potatoes are high in potassium which has muscle relaxing properties that make it easier for you to nod off to sleep. Even with sleep apnea, sweet potatoes are a healthy food to eat and easy on digestion for GERD sufferers. They are even easily prepared in the microwave giving you an easy, healthy sleep inducing snack.

2. Oatmeal
Oats are packed with sleep inducing carbohydrates. To help you get that full nights rest whether suffering from sleep apnea or GERD, oatmeal is a great alternative to other heavy wheat or whey products that could cause you irritable bowels or upset stomach. Oatmeal is the best source of high fiber to help aid digestion and it’s packed with sleep inducing carbs.

3. Tart cherries
Tart cherries is one of the best food sources of the hormone melatonin. Melatonin is responsible for your sleep wake cycle. Tart cherry juice is an excellent choice for those suffering insomnia. It’s been shown to be especially beneficial to insomniacs when drinking 16 ounces of tart cherry juice twice a week. You’ll begin to experience longer more restful nights of sleep. You can also opt to eat tart cherries more often with meals instead of consuming juice.

4. Fatty fish
Fish is highly dense with fatty omega-3 acids. Omega-3 acids have been shown to aid a longer, better nights sleep. Adults with sleep apnea seeking a better quality sleep, try eating fish such as salmon. Omega-3s make it easier for your body to process the hormone melatonin. Melatonin is associated with regulating one’s sleep, the hormone helps keep your sleep-wake cycle in sync, which in turn helps you fall asleep. For those that aren’t sure about eating fish, fatty acids like Omega-3s can be bought over the counter in capsules or oil for consumption.

5. Brazil nuts
The right combination of minerals is important to have a restful sleep. The mineral selenium is commonly very low in people’s diet. Usually it’s lacking for people because they do not eat foods with this mineral. Brazil nuts are high in the mineral selenium! Eating and snacking on just one Brazil nut gives you more than a days worth of the mineral further helping you to induce a great night’s sleep.

Many doctors treating patients with sleep-related conditions, such as narcolepsy or insomnia, will often recommend slight dietary changes, such as the foods named above, to help relieve symptoms as well as promote quality slumber. In many cases, these foods will support sleep promoting medications (i.e., Xyrem or Ambien).